Water aerobics, also called aqua aerobics, use the natural resistance and buoyancy of water against your body to provide a wide variety of conditioning activity. No swimming is required in water aerobics, and flotation devices are used frequently. Water exercise helps increase your energy, stamina and strength -- and it is a healthy way to cool off in the summer. Before starting an aerobics routine or class, check with your health care professional.

Exercise Components

All water aerobics sessions should start with a warm-up and end with a cool-down period. Consider walking in chest-deep water for five minutes. The goal is to increase your heart rate and breathing slowly to an aerobic level. It takes more strength to move through water than through air because of the resistance your body encounters in the water. Water exercise doesn't increase your pulse rate as much as exercising on land, so keep that in mind when comparing heart rate goals between workouts in and out of the pool.

Equipment

If you swim outdoors, remember to wear sunscreen. Some aquatic exercises are performed without equipment, but multiple props are used in other exercises to increase resistance, target specific muscle groups and aid in flotation. Foam dumbbells, sand weights, barbells and resistance bands help increase the resistance provided by the water. Noodles, kickboards and buoys can help you stay afloat while performing certain workout routines. Most pools and fitness centers provide some or all of these tools; talk with staff members at your facility to find out what they have and what you can bring with you.

Classes Versus Solo Exercise

Water aerobics classes are led by qualified instructors with training at multiple types of aquatic exercise. Classes are usually an hour long and vary in intensity and participants' level of ability. Whether you suffer from arthritis, you need to rehabilitate an injury or you’re looking for a higher level of intensity, water aerobics classes can provide encouragement and instruction. Most classes are accompanied by upbeat music. If your schedule does not accommodate a class, you can create your own workout to target your needs.

Sample Workout

Warm up before your routine. Begin by treading water for 10 minutes while moving your legs to the front, side and rear. Next, stand in water up to your shoulders and walk side-to-side in the pool, mimicking cross-country skiing motions. Extend your right arm and left leg as far as possible and then your left arm and right leg to make your way across the pool and back for 10 minutes. For the next five-minute interval, wrap a pool noodle around your back and under your arms, with the ends in front of you. Hold on the ends of the noodle and bend your knees up to your chest, hold them there for 2 seconds and repeat. Next, place the noodle between your legs and jog in place for 10 minutes. Finally, stand in the water and kick your right leg sideways to the right while punching both arms through the water to the right. Repeat on the left side, alternating for five minutes. Cool down for five minutes to finish your workout.

About the Author

Susan Presley has worked in health care journalism since 2007, and has been published in the American Journal of Nursing and other academic periodicals. She received her Bachelor of Arts from Truman State University and a Master of Divinity degree from Louisville Presbyterian Theological Seminary.